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Saturday July 2 2016


*The gym will be closed on Monday, July 4, 2016.


A) 3 Rounds, Not For Time

Row 10 Cals, 15 Kip Swings, 10 American KB Swings, 5 Burpees.

B) Shoulder Mobility w/ Purple Band

C) Review of Kipping Pull-up and Options


“Tabata Mash-up”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.


*All 8 intervals are completed on the Row before moving on to the squat. Follow this format until completion. For classes larger than 10 athletes, 1/2 of class will start on Row and 1/2 will begin on Squats. Follow the same order.

*Use a medicine ball for your squats for depth!


*Sub Jumping Pull-ups for Pull-ups. 

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